603 PTP

Here is where you’ll find the original CrossFit 603 (now CrossFit Whole9) “Power to the People” style training program. We’ve included all the buy-ins, cash-outs and non-PTP workouts completed during the five week cycle. This is a REALLY long page… but we wanted you to have the entire PTP program in one spot. Post questions, comments or workout results back on the blog, here.

AN INTRODUCTION TO THE 603 PTP, FROM DALLAS

In keeping with the sentiment of June 22nd’s “We All Want To Be Stronger” post, we’re starting a deadlift and press cycle tomorrow. Yes, I know that CrossFit’s program is constantly varied. But it’s my contention that some physical characteristics have more impact on general physical preparedness (GPP) than others. And I believe that strength is a gateway to improving GPP faster than focusing on, say, balance or coordination. I’m not proposing a comprehensive hierarchy of importance, but for the 603, strength matters.

For the next few weeks, we’ll be performing a 603-modified progressive wave cycle. We start at an arbitrary (easy) weight, then add weight for a few workouts, then drop a little weight for a workout or two, then add again… so the overall trend, of course, is more weight. I originally encountered this program in Pavel Tsatsouline’s Power To The People (PTP), but have seen various iterations of it elsewhere over the years. From here on, I’ll simply refer to it as the 603’s PTP Program.

Here’s how it goes: we are going to deadlift and press 4 times per week. No, that’s not a typo. This is not an intensity-driven program. It is a frequency-driven program. In fact, I do not want you going anywhere near failure. Your body adapts and gets stronger when you stress it and then let it recover. How quickly you make progress on any individual aspect of fitness is limited by how often you can stress that system and still recover between workouts. This is, in some senses, the opposite of CrossFit’s maximal-intensity approach. It’s a maximal-frequency program, but at an intensity and volume low enough that you are always able to recover sufficiently. You with me so far? Good. Let’s look at a hypothetical program.

Since we recently did a 1RM for both the deadlift and press, it’ll be easy to get a rough estimate of where you should start. We’re going to do two (and ONLY two) work sets of 3-5 reps. Do your two deadlifts sets first, then your two press sets. Start with 3-5 reps at 60% of your 1RM, and then do a second set of 3-5 reps at 90% of the weight you used for the first set. You’ll add 2-5 pounds with the same rep/set scheme for most workouts, gradually building strength and familiarity with complex movements.
603’s Sample PTP Program – Deadlifts

Deadlift 1RM: 200 (I like easy math. So should you. Round to the nearest… whatever. Don’t get too carried away with fractional plates or tiny percentages. Remember, this is a quality-over-quantity program.)

This takes us through roughly 3 weeks. Basically, it’s a 2-steps-up, 1-step-down pattern. This pattern is highly flexible based on how you’re feeling, and will require a little more input from you as far as when you go up, and when you go back down. I’ll give general guidelines on up/down, but I’m not going to tell you how much or by what percentages. Start with that 60% of your 1RM, and go from there. If you get to the 4th workout, and the weight was effortless on the 3rd workout, go up instead of down. But… I want all the reps of all the workouts to be gorgeous and easy. In that same vein, if you stayed up late and missed a meal or two the previous day, drop down a few pounds, and don’t beat yourself up for it.

You should not be sore from these workouts. In fact, the first few workouts will be strangely… easy. It does get harder, though. Don’t discount the frequency at which you are performing these movements. Four to five times a week is a LOT. I’ll continue to program buy-ins, cash-outs, Olympic lifts, gymnastics, and some tasty met-cons, but the primary thrust of the next 4+ weeks is: get stronger. A LOT stronger. Don’t overreach, get greedy, or lose patience. This is a slow progression, but very effective in building strength. With a stronger pull and press, you’ll find other previously-challenging activities somewhat… easier. Huh.

Feel free to post questions, but I’d also encourage you to do a little research of your own on linear or progressive wave strength cycles. You might not want to actually do what you find, but it’s good to learn about other (non-CrossFit) training options.

Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 jump rope skips during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.)

Cash out: 3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.

DAY NINE

Buy-in: Coach Boz OHS warm-up + OHS 3×3 at moderate weight. (Don’t push for a new 3RM here. Just work the movement and focus on depth, active shoulders and core stability.)603 PTPDeadlift

Set 1: +5-10# from Day Eight, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Press

Set 1: +5# from Day Eight, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Cash out: Max effort 500M row. Shoot for a new PR, and record time to comments. (You’ll need this number later in the week, which is a hint of evil things to come.) Don’t have a rower? Sub a max effort 400M run instead.

DAY TEN

Buy-in: Dislocates and rotational dislocates + Practice handstand holds + Practice forward rolls, either from a handstand or from standing

603 PTPDeadlift

Set 1: Same weight as Day Eight, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Press

Set 1: Same weight as Day Eight, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Cash out: Power clean 3-3-3 + Front squat 5-5-5. Like last week, hit these hard and heavy. Tomorrow, you rest.

These weights will start to get heavier and more challenging as we get deeper into the Power to the People program. Remember – do not go to failure on your work sets. Keep your reps pretty. If the 3rd rep is hard, stop there. It’s 3 to 5 reps. You don’t always have to get 5.Cash out: You are allowed no hand switches here. Stick with one hand, and perform all swings and the farmer’s walk. Use the other hand for the next round. Penalty for dropping the KB is 10 burpees. Tough it out.

DAY SIXTEEN

Buy-in: 30 box jumps + 30 pistols (15L/15R), split ‘em up however you like. These are skill movements, so spend time thinking about your form, range of motion (full hip extension and solid landings on the box jumps, upright torso and depth on the pistols). Use pistol assistance and progressions as needed.603 WOD

AMRAP in 10:00 of “Bear Complex” (95#/65#)

Power clean

Front squat

Push press/push jerk

Return the bar behind the neck

Back squat

Push press/push jerk (from behind the neck)

Return to rack

The above sequence of movements constitutes ONE REP. The movements are performed sequentially – the bar can rest in the rack or on your back, but not on the ground once you’ve begun the rep. Note, the front squat and PP/PJ may be combined into a thruster. However, you may NOT simply perform a squat clean as the first movement. You must return to standing after the clean, and before beginning the squat. Record full number of reps and any partial movements to comments. You can see how this sequence looks in this CrossFit video. Note, they are performing a bit of a different workout, with set rep and rest schemes. Don’t worry about that – just work the movements as many times as you can, as fast as you can with proper form.Cash out: Work your hips out with some pigeon pose and walking lunge stretches

DAY EIGHTEEN: REST

DAY NINETEEN

603 PTPFirst, perform 3×5 power snatch (PSn) @ 95/65# (scaled as needed). Work on a super-fast third pull and maintaining a bombproof, tight spinal position. Then…

Deadlift

Set 1: +5# from Day Seventeen, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Press

Set 1: +2-5# from Day Seventeen, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Cash out: Row 3 x 500m. Rest exactly 1:00 between each round, record time for each round to comments.

DAY TWENTY

Buy-in: Run an easy mile (at a pace that you feel like you could do for several miles. Pry squats. Tucker’s walking lunge hamstring stretch.

603 PTPDeadlift

Set 1: +5# from Day Nineteen, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Press

Set 1: +2-5# from Day Nineteen, 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Then, work up to a heavy single TGU (on each side). Use whatever heavy object you desire (KB, DB, loaded bar, rock, backpack, your child (be careful!), garbage can, etc. Find something hard – and fun. Take pictures. Post them somewhere we can all see them.

Cash out: Accumulate 2:00 of an L-sit and/or L-hang. Break it up and mix it up any way you like.

DAY TWENTY-ONE: REST

If you’ve been playing along with our Power To The People deadlift and press program, you’ve done 16 workouts with really, really pretty form – and still haven’t felt beat up from deadlifting and pressing four times per week. (Though some of the other workouts might have been tough.) At this point, you should be really comfortable moving the weight, and your neurological system should be primed for pulling heavier stuff with pretty damn good form. Chances are your deadlifts are still pretty solid, but your presses are getting hard. As we’re going to keep going with the PTP for two more weeks, now is the point where you need to take a hard look at how your current weights are making you feel, and the continued quality of your form.

The non-linear progression of the PTP program has a LOT of leeway for you to modify the progression based on how you’re doing with any individual weight. If you’re struggling to complete sets of 5 with good form and without failing on any reps, this is the time to be Smart and not keep increasing the weight just because. (I’d prefer you kept up the high-quality, 4x/week program but refrained from adding weight until you feel that you can do so without being Dumb.) The biggest benefits of this program often tail off after 6-8 weeks, so you’ll have to do some decision making on your own these coming weeks. I’ll continue to program an ongoing DL/press progression, but I’m going to leave it up to you when to increase, stay, or decrease your weights. If you’re overtired, under-fed, super sore, or just generally not “sharp”, don’t let your ego get in the way of your training progress. It’s okay to decrease the weight or stay for a few workouts. Remember, with this program, success depends on being Smart and not charging ahead with reckless abandon. So I’ll program PTP days, assuming you’ll continue to deadlift and press on those days, but what weight you’ll use will be up to you.

Note: resist the urge to pull a (unscheduled) 1RM deadlift and press. Don’t. We’ll get there, but not yet. Post questions to comments and I’ll do my best to give you guidance as we get stronger together.

DAY THIRTY-TWO: REST

DAY THIRTY-THREE

Buy-in: Turkish get-up, 5L/5R (focus on technique). Make these slow and pretty – not too heavy. Alternate sides (one left, one right) and make sure you hit each transition point solid and stable before moving on to the next step.603 WODDeadlift

Set 1: 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Press

Set 1: 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Cash out: 3 rounds, for time. Run 400m, then perform as many 95/65# thrusters as seconds above your PR 400m time. For example, a fictional Tough Melissa (with a 400m run PR of 1:27) would rock it as follows:

400m in 1:32 (that’s 5 seconds above her PR) + 5 thrusters

400m in 1:38 + 9 thrusters

400m in 1:46 + 19 thrusters

Total time of 7:08

DAY THIRTY-FOUR: EXTRA REST DAY

DAY THIRTY-FIVE: PTP WRAP-UP

After five weeks of the 603’s Power to the People program, we think it’s time to put our efforts to the test and see how a high volume, low intensity program can impact our big picture strength goals. The biggest benefits of this type of training often tail off after 6-8 weeks, so we’ll be pulling some new one rep maxes this week and evaluating the effectiveness of the PTP program before returning to our regularly scheduled WODs.

DAY THIRTY-SIX

Use as many sets as necessary to work up to a single press. Focus on keeping a tight core, and start with your elbows slightly in front of the bar. Don’t try to move the bar around your head – pull your head back and press straight up. Finish with a strong shrug (active shoulder), and make sure to pull your head through. Finally, this is a PRESS, not a push-press or a jerk… no knee bend action.Cash out: 3 rounds for time + 5 push-presses (use your new 1RM weight) + 7 KTEs

DAY THIRTY-SEVEN

Buy-in: Sweat. Do a few dislocates, push-ups, dips, pull-ups and squats. Sprint 2×100m. Get your body ready for work.603 PTP

Find your deadlift one rep max (1RM)

Use as many sets as necessary to work up to a single deadlift. Rest as much as necessary between sets – at minimum, 3-5 minutes. Focus on a solid set-up. When standing (before you descend to address the bar), set your “broad chest, rigid torso” position. Then, descend to the bar while maintaining that tension. Tighten up even more before pulling. Don’t try to set up shop at the bar and then correct your back position. It does not work.

We don’t expect your 1RM efforts to look perfect, but there is never good excuse for unacceptable form. Generate that MONSTER TENSION and then surrender your position as little as possible through the whole movement.Cash out: Nothing, as you should feel like you’ve been hit by a truck when you’re done.

DAY THIRTY-TWO: REST

DAY THIRTY-THREE

Buy-in: Turkish get-up, 5L/5R (focus on technique). Make these slow and pretty – not too heavy. Alternate sides (one left, one right) and make sure you hit each transition point solid and stable before moving on to the next step.603 WODDeadlift

Set 1: 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Press

Set 1: 3-5 reps

Set 2: 90% of Set 1, 3-5 reps

Cash out: 3 rounds, for time. Run 400m, then perform as many 95/65# thrusters as seconds above your PR 400m time. For example, a fictional Tough Melissa (with a 400m run PR of 1:27) would rock it as follows: